Monday After Victory = Best Kind Of Mondays

Monday After Victory = Best Kind Of Mondays

Sign up for the In House Throwdown for this Saturday, September 15th.




Strength : Low Bar Back Squat


WOD : 5 Rounds
5 Front Squat 95/65
5 Power Snatch
10 Pull-ups
– Rest 1:00

S: 75/55, Jumping Pull-ups
L1: 75/55, Banded Pull-ups

Rx+: 115/75, CTB Pull-ups



Core Work : 3 Rounds
40 Hollow Rocks
30 Air Squats
20 Push-ups
10 Cal AB/Row

  • After last round, 20 Burpees


Conditioning : 15m AMRAP
10 KB Goblet Squat
10 KB Swing, full OH
2 Wall Climbs
20s Hollow Hold
Run 200m


The Program

1. Strength and WOD

2. 7m AMRAP
7 Thrusters 185/135
14 GHD Situps

Click Here to Schedule a Free First Class→

Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

Please sign up below and a coach from our staff will reach out to you with information.

Intro Signup